Happy 50th Birthday Elizabeth!
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Prep the deadlift to WOD weight.
Skill: rope climb
“E”
50 Double under buy in
Then
5 rounds
15 Deadlifts (185,125)
200m run
1 Rope Climb (15 ft)
15 Push-ups
then
50 Double under cash out
Option 2:
50 double under buy in
Then
5 rounds
15 Deadlifts (155,105)
200m run
1 Rope Climb (15 ft)
15 Push-ups
then
50 Double under cash out.
Option 3:
100 single unders buy in
Then
5 rounds
10 Deadlifts (95,65)
200m run
1 Rope pull or cargo net climb
10 Push-ups
then
100 Single unders cash out
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
17:24
50 Russian twists (8#)
Then…5 RFT
15 deadlift (135#)…no blocks!
50m turf jog…first time running
1 cargo net climb
15 push-ups
Then…50 weighted abmats (8#)
15:09 Rx
Happy Birthday Elizabeth!
E: 20:33 100 Singles all else as prescribed. A great way to celebrate a wonderful person!! I hope to look as good as you when I am your age š I have decided that I’m going to ask as many Santas as I can find for Double Unders for Christmas. I’m sure that will work.
Happy Birthday Elizabeth. You can follow the new trend set by the 69 year old guy who has been in the news who wants to be legally 49. You could definitely pull off self-declaring yourself as 29 …. but your husband …. not so much.
This WOD looks fun. I wish it didn’t fall on my rest/unable to get there in time day. š
Ken, EVERYONE has time for a 5:30am WOD. Just saying. I’m going to start writing your name on the board anyway.
Great Deb. So then they’ll be even less room for the 7:30 p.m. class to write their names on the board? We already get the short end of the white board as it is having to write 10-15 names where there is room for three. It’s almost as big of an injustice as Ken Earley never being AOM.